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Training Log Archive: murraystraining

In the 7 days ending May 13, 2012:

activity	#	time	miles		km		+m
Running	10	8:54:23	71.33	(7:29)	114.8	(4:39)	880
Urban Orienteering	2	1:19:45	11.48	(6:57)	18.48	(4:19)	250
Faffing in the gym	1	35:00
Total	11	10:49:08	82.82		133.28		1130

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Sunday May 13, 2012 #

9 AM

Running long 2:02:00 [3] 30.0 km (4:04 / km)
shoes: Asics GT2160 #1

Nobody for the 18 today, instead I got annihilated by AnDoug in the last 3miles of the 16. He dropped the hammer, I tried to pick it up: he was gone. Ouch.

Saturday May 12, 2012 #

9 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2160 #1

Pleasance

Urban Orienteering 30:00 [3] 7.0 km (4:17 / km)
shoes: Asics GT2160 #1

Three sprint courses on the meadowbank sode of town by Toni. Focussing on the process rather than speed.
Course 1: no route - route
Course 2: no route - route
Course 3: no route - route

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics GT2160 #1

5 PM

Running (AZ) 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2160 #1

Bit of a bumble over to Campbell Avenue. was going to do some tempo up on Corstorphine hill but legs said no. Sometimes you gotta listen to the pins.

Friday May 11, 2012 #

12 PM

Running (AZ) 1:24:00 [2] 19.0 km (4:25 / km)
shoes: Asics GT2160 #1

Longish lunchtime stroll to the western edge of town. Cammo Bank, Brae, Crescent, Gardens, Grove, Hill, Parkway, Place, Road and Walk. Quite well arranged in that Road led onto Walk (aka mile 4 of the CAAC 5-mile race) which led all the way down to Craigs Road and a well trodden route back into town. Moving well but hunger struck halfway round which made it a bit less pleasant.

Thursday May 10, 2012 #

8 AM

Faffing in the gym 35:00 [1]
shoes: Asics GT2160 #1

Legs not feeling as bad as anticipated but stuck to plan A of a good faff to loosen things off. 5 min jog to the gym, 20 min spin and 10 min stretch, focussing on gluts, hams and ITB.
Should manage some tempo work this evening.

6 PM

Running (AZ) 1:02:00 [2] 13.0 km (4:46 / km)
shoes: Asics GT2160 #1

Gluts really tightened up through the day so just went for a cruise rather than anything speedier. Down to the Cameron Toll area (Cameron Crescent, House Road, March, Place, Terrace, Toll Gardens, Toll Lade, Toll Roundabout and Toll Shopping Centre) even went right through the shops at the end. Tired legs on the climb back up to town.

C • some climb that is!? 2

C • I've been waiting for you t... 3

Wednesday May 9, 2012 #

7 AM

Running (RR) 42:00 [2] 9.5 km (4:25 / km)
shoes: Asics GT2160 #1

Legs feeling well recovered after easy day yesterday.

6 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Running race (Dumyat HR) 32:23 [5] 7.8 km (4:09 / km) +380m 3:20 / km
shoes: inov8 roclite 285 #4

New course record! Ya beauty! Knew I had a chance after just missing it last year when I didn't think I paced the climb particularly well, but even then I thought Hector might fancy his chances of hanging on and out descending me. Set off hard but controlled, relaxed on the road and steep climb through the woods but even then the rest of the climb was a bit of a struggle. I knew I needed to hit the summit in 20-flat to have a chance of the record (20:24 last year) so as I got near I was counting down the minutes of suffering and willing the cairn to get nearer. As it was I got there in 19:40 so I knew I had a great chance.
The descent off Dumyat has to be one of my favourites: steep enough to be fast while remaining controlled; rocky enough to be exciting without being dangerous. Had to take some non optimal lines to avoid ascending runners but tried to keep things smooth to minimise the time loss. By the bottom of the hill I was confident I had it and just needed to eek out a fast last km.
Job done, 44s faster than last year, 30s inside Donnan's old record. Bring on the summer.

C • congrats 14

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: inov8 roclite 285 #4

Neither gut nor legs very happy with what I'd just put them through. Both on strike.

Tuesday May 8, 2012 #

8 AM

Running (AZ) 54:00 [2] 11.2 km (4:49 / km)
shoes: Asics GT2160 #1

I think I've earned an easy day. Unfortunately this was 5 mins longer than planned as I arrived at work without my security pass so had to pop home again to pick it up. Sod's law at work - when I got back to the office my pass had stopped working anyway!
Cambusnethan St by Meadowbank Stadium. I think I tried to view a flat there once.

Monday May 7, 2012 #

10 AM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT2160 #1

Urban Orienteering 49:45 [3] 11.48 km (4:20 / km) +250m 3:54 / km
shoes: inov8 f-lite 230

Kendal Urban - after 5 hours running/2hours racing/2000m climb in the last two days I was feeling unsurprisingly flat for this one. Slow and sloppy.
Map - no route Pt 1 Pt 2
Map - with route Pt 1 Pt 2.

3 PM

Running hills (Durisdeer) 45:00 [2] 6.3 km (7:09 / km) +500m 5:07 / km
shoes: Adidas Swoop #10

Bank holiday weekend - three O races, three hill runs - done with a quick detour to recce the start and end of Durisdeer (SAL HR champs next month). Looks pleasant, looking forward to having a crack at it with fresher legs. The descent down to the road off looks mental though - dropping 250m in 500m!

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